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For time:
Row 1000m
50 Thrusters, 45lbs
30 Pull-Ups

post time to comments.
compare to 6.20.09

Skill Work
Mid Hang Power Snatch

Vincent does some movement prep


The Sectionals Qualifiers for the 2010 CrossFit Games is now up:

New York / New Jersey Sectional: March 27-28
19 Elm St., Montclair, NJ 07042
New York, New Jersey
Regional Seeds: 30 men, 30 women

Click Here to register as an Athlete, Spectator, and Volunteer for the Sectional competition.

If you're interested in participating as an individual or part of our affiliate team for the 2010 competitive year, please post to comments and email David(AT)CrossFitSouthBrooklyn.com.  Once we see who is interested we'll schedule some team meetings, additional training and in house qualifiers for the affiliate team.
James Fitzgerald on Higher Orders of Thinking, Pt 1 SicFit
James Fitzgerald on Higher Orders of Thinking, Pt 2 SicFit

Reader Comments (20)

8:02Row: 3:51(ish)Thrusters- 30-11-9Pullups:20-6-6

Made a mistake on the pullups. Was pacing myself for 50.

Thank you Leo for the motivation and keeping count!

December 27, 2009 | Unregistered CommenterVincent Dugan

row: 4:16-ishthrusters: 10x5pullups: 10x5

December 27, 2009 | Unregistered CommenterSameer Parekh
7:04 as rx'dPR

don't remember the row time. 3:30-3:40?thrusters unbrokenpull-ups unbroken

December 27, 2009 | Unregistered CommenterDavid

next time I won't put down the bar till I hit 50. I feel like a T-Rex right now
December 27, 2009 | Unregistered CommenterFox
11:33i suck at pullups
December 27, 2009 | Unregistered Commentergabrus
also, I would like to be on the affiliate team...or more realistically training with the 4 that will actually go.I have a spring season that I would like to ramp up training today.

Also thanks Dan R. for going over fitness goals for 2010.Ill put it here:1000 lb CFT (hopefully by april)Bench 30010 consecutive pullups50 consecutive double unders40 consecutive pushupsJackie <10:30Get run times and improve them for the400m/800m/1600msame for row500m/1K/2KDo Fran5 strict ring dips1 muscle up

I wanted to have specific goals rather than vague (eat healthier/work out more).But all these goals can just be labeled as run faster, hit harder, and recover better on the rugby pitch.
December 27, 2009 | Unregistered Commentergabrus

thrusters broken as follows:

10, 15, 10, 5

Pull-ups broken however I could manage them--mostly fives, then ones toward the end.
December 27, 2009 | Unregistered CommenterTam
I, too, would like to train to be in the affiliate team. So, excuse me for being dense, David, but is this an either/or scenario? Can I still compete individually if I choose to try to compete with the team?
December 27, 2009 | Unregistered CommenterTam
I'm interested in competing as an individual and on the affiliate team for the 2010 competitive year.

I made up the 5x5 back squats in Colorado today:

225, 265, 295, 315(PR), 225

It was a bit scary going for a PR on back squat when I didn't have a spotter and couldn't drop it. Later, I did the following WOD:

5 RFT30 sit-ups20 26" Box Jumps10 42.5lb dumbbell swings

December 27, 2009 | Unregistered CommenterScott
I really enjoy working on the Snatch. Keep it coming!

My first "Jackie":Time--13:32 rx'd!

Finished the row in 4:21. Did the first 10 thrusters unbroken, then in sets of five. I know I can push myself harder on this next time. Pullups were aweful. I can only string about 2 together right now and did singles from about 12 on. Thanks Dan and Gabrus for getting me back on the bar for those last 10!

I would be interested in training and trying out for the affiliate cup.
December 27, 2009 | Unregistered CommenterJess
Jackie 6:46.

David, sign me up for extended training / try-outs.
December 27, 2009 | Unregistered Commenterleonid
hope everyone had a great holiday! i'm still recovering from the cold that never seems to end but hope to be back training soon.

i'm interested in training/trying out for the affiliate team, although i wouldn't be able to go to the games if we qualified

December 27, 2009 | Unregistered Commenterstephaniep

Pull-ups were with the white band.
December 27, 2009 | Unregistered CommenterTam
also, just registered to volunteer at the sectionals - anyone else volunteering?
December 27, 2009 | Unregistered Commenterstephaniep
I just volunteered at the sectionals.
December 27, 2009 | Unregistered CommenterPaulie T-Shirts
Worked out in a "normal" gym in Corvallis Oregon. Did 5x5 back squats. Warmed up with 45, 95, 135, 185. Then work 225, 240, 250x3F, 225x3. Could have kept the 250 going but my knees were caving on them so I stopped. After wards my legs were pretty shot.

Also did 5x1 bench press. Warmed up with 65, 95, 135 all for 3. Then 165, 185, 200F, 190PR, 195F.

These were a little too similar to the kind of make shift work we were doing around the house the last two days. For completeness on Christmas I did a pushup ladder on the 30 seconds. Got 12 rounds + 9 pushups.

On the 26th did 200 air squats for time. Took 6:01.
December 27, 2009 | Unregistered CommenterMalcolm
I'd like to try for the CFSBK affiliate team!

25th: push-up ladder, 10 rounds + 5.26th: 200 air squats for time, 6:29.

today:Back Squats: (45x5, 95x5, 115x3, 135x1)145x5x5

The 95 felt heavy and I thought, uh-oh, this was a bad idea after yesterday's air squats... but then it continued to feel about the same until the 145 sets... which felt extremely heavy. I didn't think I'd make 5 sets, but it worked out ok and I reached the shaky small mammal state that I associate with a good heavy effort.

Added in a few sets of bench press in the spirit of the gym we were in:(45x5, 65x3, 85x3)105x5, 115x3, 120x3

December 27, 2009 | Unregistered CommenterLaurel
Tam -- last year at the Games the affiliate competition was on a different day than the individual competition. I see no reason why they would do it differently. This year there is a regional team qualifier but no sectional team qualifier, so if you wanted to compete at sectionals individually you would have to qualify for regionals before there might be a conflict between competing as a team member and as an individual. But since they split it up last year I see no reason why they wouldn't split it up this year right? So I'd guess that the regional team competition will be on a different day than the regional individual competition so you should be fine to do both.

December 27, 2009 | Unregistered CommenterSameer Parekh
Thanks, Sameer. All the same, I'm leaning toward sticking with the affiliate team.
December 28, 2009 | Unregistered CommenterTam
Got beat on by Jackie...

8:14 as rx'd

First time with this madness, having only done Eikcaj before (time: 6:41 all unbroken). Was running late to class, didn't make it through all my usual movement prep.

Paced the row @24spm around 1:45 split. But towards the last 250m slowed down to a 2:10 split. Came off the rower around 3:52. Will likely go at a 1:50/500m next time.

Was gunning to at least get through the thrusters unbroken, made it to 36 before my left shoulder screamed at me.

Went conservatively on the pullups 5-5-5-5-10.

Next time will just grind through it, and will make sure to arrive earlier so I can finish both the movement prep and my warmup.

Had a good time with all the snatch work -- would like to get some snatch deadlifts in as well.

@Chris: Next time, we'll get through it unbroken, and hopefully catch David while we're at it.@David: Nice work getting it all unbroken!@Jess: You kicked ass, great work grinding through the pullups.@Gabrus: whoa, shaved 1:30 off your prior time, impressive!@Leo: damn, that's fast!
December 28, 2009 | Unregistered CommenterDan Rx'd

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